CrossFit Dark Side – CrossFit 1: SN + SnBAL + OHS (Every 1:30 / 15:00 (10 Sets)) Squat Snatch Snatch Balance Overhead Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In: 400m Farmer Carry Rx: 50/35# Rx+: 70/53# 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes to Bar
CrossFit Dark Side – CrossFit 1: It’s A Trap (Time) For Time 100 Burpees -Every 2:00 Stop and Run 200mTime Cap: 20:00 2: Metcon (No Measure) AMRAP 6:00 30 Russian Twists 15 V-Ups 10 Supermans Rx+: Arch Rocks
CrossFit Dark Side – CrossFit 1: Paused Front Squat (3-3-3-3-3) 2 Second Pause In The Bottom 2: Metcon (Time) 3 Rounds 30 Air Squats 20 Box Jump Overs Rx: 24/20″ 10 Shoulder to Overhead Rx: 135/95#Time Cap: 12:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: 3-Position Snatch (OTM 15:00) 3-Position Squat Snatch Floor, Below Knee, Mid-Thigh 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Snatch Grip Push Press (3-3-3-3-3)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Reps) AMRAP 20:00 – Teams of 3 Partner A: 25/18 Calorie Row Partner B: Max Wall Balls Partner C: 200m Run / RestPartners rotate once rower completed calories. Partner C runs 200m and rests till time to rotate. Score is wall balls.
CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 21-15-9 Thrusters Rx: 75/55# Pull Ups 800m Run 21-15-9 Thrusters Rx: 75/55# Pull Ups 400m RunTime Cap: 30:00
CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for calories) 5 Sets 1:00 Max Effort Calorie Row 3:00 RestPost Highest and Lowest Set of Calories 2: Metcon (Time) 100 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Every time you set the KB down, 20 Tuck-UpsTime Cap: 12:00
CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) Full Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 15 Hang Power Snatches Rx: 95/65# 10 Handstand Push Ups Rx+: Strict
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) AMRAP 3:00 / 1:00 x 5 5 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 7 Burpees 10 Alt. Front Rack Lunges 2: Metcon (Time) 150 Russian TwistsTime Cap: 5:00
CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 30 Power Cleans Rx: 115/80# Rx+: 135/95# 30 Front Squats 30 Shoulder to OverheadTime Cap: 12:00
